While we’ve focused on single-arm freestyle before, we gave only one side of the story. Â Since freestyle is the mainstay of swim training, here are three single-arm variations to help keep things interesting.
Why Do It:
Each single-arm variation will help you focus on a different part of your stroke. Â Being able to maintain balance, rotation, and a direct line forward will ultimately help your stroke.
How to Do It:
1,Â Â Swim a few laps of very smooth freestyle, concentrating on swimming with your best, most stable stroke.
2.Â Â Start your single-arm drilling with the non-stroking arm held out front. Â This will help you focus on extension and being able to hold the lead arm as steady as possible through the rotation. Â Breathe to the opposite side of the extended arm.
3.Â Â Now try a single-arm variation where you drop the lead arm down to your side. Â As you start this, breathe to the side of the trailing arm.
4.Â Â Try not to stay “flat” like this swimmer is doing, but rotate your trailing shoulder out of the water each time.
5.Â Â The next single-arm variation is to breathe to the opposite side, or the stroking-arm side.
6.Â Â The trick here is to maintain rhythm.
How to Do It Really Well (the Fine Points):
On each of these freestyle single-arm variations, focus on your catch and how you’re drawing yourself forward. Â Also try to make sure you’re not bouncing up and down, but rather staying very stable.